The next move costs almost nothing. Your thumb scrolls, and the promise that “maybe something interesting is coming up” does not require you to make a decision out loud. In one study of social-media habits, participants described opening an app automatically and spending more time there than they had intended. That is a description of people’s experiences, not proof that every extra swipe has the same cause.
Sometimes a person really is relaxing this way and is happy with the choice. The question comes up when the purpose has disappeared, the interest has too, but the action continues. A very small pause can help: name why the phone is in your hand right now. “Check a message” is one task. “Spend twenty minutes watching videos” is another. Neither is bad in itself, but it is nice to leave room for your own choice between them.
You can decide on an exit point in advance: reply and close the chat, finish one saved video, or put the phone away when a timer goes off. If that does not work, there is no need to turn an ordinary moment into a verdict on your willpower. Just notice when your intention gave way to the familiar motion. That is where it may be easier to choose differently next time.
The stars speak. The choice is yours.